What is Blood Pressure

Blood pressure is the force of blood pushing against the artery walls. Arteries are vessels that convey blood from your heart to various regions of your body. Throughout the day, your blood pressure naturally rises and falls. In this blog post we will under what is blood pressure and how to deal.

Blood pressure consists of two numbers, a high number called systolic pressure and a lower number called diastolic pressure. These measures can be found at home or GP with a blood pressure machine. Please see the chart below to know how your blood pressure is.

Blood Pressure Symptoms

• Vision Problem
• Severe headaches
• Nosebleed
• Difficulty breathing
• Blood in the urine
• Chest Pain
• Fatigue or confusion
• Dizziness
• Sweating
• Difficulty Breathing 

What is High Blood Pressure

Blood pressure is measured using two figures. The systolic pressure, which is the higher number, represents the force your heart exerts to circulate blood throughout your body.

High blood pressure is typically regarded as 140/90mmHg or higher if measured at a general practitioner’s clinic (or an average of 135/85mmHg if taken at home).

For individuals over the age of 80, high blood pressure is considered to be 150/90mmHg or higher if taken at a general practitioner’s clinic (or an average of 145/85mmHg if measured at home). Ideal blood pressure usually falls between 90/60mmHg and 120/80mmHg, while the goal for those aged over 80 years is below 150/90mmHg (or 145/85mmHg if it was taken at home). Blood pressure readings ranging from 121/81mmHg to 139/89mmHg might indicate a risk of developing high blood pressure if measures are not taken to maintain your blood pressure within normal limits.

Causes of high blood pressure

High blood pressure often develops gradually. It can occur as a result of bad lifestyle choices, such as a lack of regular physical activity. Diabetes and obesity are two health disorders that might raise the chance of developing high blood pressure.

How to reduce blood pressure naturally

• Maintaining Regular Physical Activity for Improved Health: The health benefits of consistent physical activity are well-known. Exercise aids in managing high blood pressure, maintaining weight, fortifying the heart, and reducing stress levels.
• “Try at least 150 minutes of moderate-intensity physical activity each week, such as fast walking,” 
• While any aerobic activity (walking, jogging, dancing) benefits heart health, finding an activity you enjoy encourages adherence to a regular routine and motivates you to keep moving.
• Consume Less Salt: Many individuals unknowingly consume an excess of salt. The American Heart Association estimates that the average American consumes around 3,400 mg of sodium per day. However, the recommended daily allowance is 2,300 mg, and ideally under 1,500 mg per day, particularly for those with high blood pressure.
• “A modest reduction of sodium in your diet can enhance your heart health and lower your blood pressure if you have hypertension,”
• Tips to cut down on sodium intake: Study food labels. Seek “low salt” or “low sodium” alternatives of your usual food and drinks.
• Consume fewer processed foods. Only a minor portion of sodium naturally exists in foods. Roughly 70 percent of our sodium intake is from processed, prepackaged and restaurant foods.
• Avoid adding salt. A single teaspoon of salt contains 2,300 mg of sodium. Consider salt substitutes like spices, garlic, herbs and other seasonings to add flavour to your dishes.
• Include More Potassium in Your Diet to Lower High Blood Pressure: Potassium not only helps regulate heart rate, it also counteracts the effects of sodium in the body. Potassium aids your body in eliminating sodium and reduces tension in your blood vessel walls, both of which further lower blood pressure.

The best way to increase your potassium intake is by modifying your diet rather than taking supplements. Foods rich in potassium include:

• Bananas, melons, oranges, apricots, avocados, and tomatoes
• Milk, yoghurt, and cream cheese
• Leafy greens, potatoes, and sweet potatoes
• Tuna and salmon
• Beans
• Nuts and seeds

While incorporating these foods can improve heart health, discuss with your doctor about the appropriate potassium levels for you. People with significant kidney disease should avoid excess potassium as their kidneys may struggle to eliminate it.

Restrict Alcohol Consumption: While moderate alcohol intake may be beneficial for your heart, excessive alcohol can cause a sudden rise in blood pressure.

“Keeping a check on alcohol intake is crucial. Alcoholic beverages can contain a substantial amount of calories and sugar, which can lead to increased body fat and weight gain – both of which can result in elevated blood pressure over time,”

Those currently on high blood pressure medication should be particularly cautious about alcohol consumption. Apart from affecting your blood pressure, alcohol can also diminish the effectiveness of blood pressure medications,

Lower Your Blood Pressure by Reducing Stress: Everyone encounters daily stress—traffic jams, work deadlines—that can temporarily spike blood pressure. In most cases, once the stressor is resolved, heart rate and blood pressure return to normal. However, chronic stress can risk long-term health problems, including high blood pressure, heart disease and stroke. If you respond to stress by indulging in unhealthy eating, drinking or smoking, your blood pressure levels may increase.

While it’s impossible to completely avoid stress, learning healthier coping strategies can positively affect your overall health and wellbeing, thereby helping to lower blood pressure.

Foods to lower blood pressure

• Reducing the salt content in your meals and incorporating plenty of fruits and vegetables is beneficial.
• The Eatwell Guide illustrates the diverse food groups that constitute our diet and the ratios in which they should be consumed to maintain a balanced and healthy diet.
• Salt elevates your blood pressure. Consuming excess salt leads to higher blood pressure. Strive to limit your intake to less than 6g (around a teaspoon) of salt daily.
• Adopting a diet low in fats, and rich in fibre like wholegrain rice, bread, pasta, fruits and vegetables can also aid in reducing blood pressure.
• Make it a goal to include five servings of fruits and vegetables in your daily diet.

What is Low Blood Pressure

For various people, low blood pressure, often known as hypotension, signifies different things. A normal blood pressure value is between 90/60 to 120/80 millimetres of mercury (mm Hg), however, readings outside of this range are acceptable.

Causes of low blood pressure 

Numerous factors can contribute to low blood pressure, these include: Emotional distress, anxiety, insecurity or pain (these are the most frequent triggers of fainting) Dehydration, which diminishes blood volume The body’s response to heat, which involves diverting blood into the skin’s vessels, leading to dehydration The act of donating blood Internal haemorrhaging, for instance from a ruptured stomach ulcer Blood loss due to an accident, such as a vehicular mishap or severe laceration Pregnancy Medications prescribed for high blood pressure Diuretics, which lead to loss of fluid Medications intended for depression Drugs prescribed for specific heart conditions Allergic reactions to certain medications or chemicals Certain types of infection, like toxic shock syndrome Heart disease, which can impede the heart muscle’s pumping action Certain disorders of the nervous system, such as Parkinson’s disease Addison’s disease, a condition where the adrenal glands do not generate adequate hormones to maintain blood pressure.

How to increase blood pressure naturally

Here are several strategies to manage or avoid low blood pressure symptoms, depending on their cause:

• Stay hydrated, and limit alcohol. Alcohol can dehydrate you and potentially lower your blood pressure, even if you drink moderately. On the other hand, water enhances the volume of blood in your body and prevents dehydration.
• Pay heed to body postures. Gradually shift from lying down or squatting to a standing position. Refrain from sitting with crossed legs.
• If signs of low blood pressure occur while standing, cross your thighs in a scissor-like fashion and tighten them. Alternatively, place one foot on a ledge or chair and lean forward as much as possible. These actions help direct blood flow from your legs back to your heart.
• Consume small, low-carb meals. To avoid a steep drop in blood pressure after eating, consume smaller meals throughout the day. Limit your intake of high-carbohydrate foods like potatoes, rice, pasta, and bread.
• A healthcare professional might also suggest having one or two cups of strong caffeinated coffee or tea with breakfast. While caffeine can cause dehydration, it’s essential to balance it out by consuming plenty of water and other non-caffeinated beverages.
• Exercise routinely. As a general target, strive for a minimum of 30 minutes of moderate physical activity daily. Avoid exercising in hot, humid conditions.

Foods to increase blood pressure

Incorporating certain foods into your diet can contribute to increasing your blood pressure. Monitor your symptoms and regularly check your blood pressure to determine what is effective. Consider including:

• Increased fluid intake. Dehydration can lower your blood volume, which in turn can decrease your blood pressure. It’s particularly essential to stay well-hydrated during physical activity.
• Foods are rich in vitamin B-12. A deficiency of vitamin B-12 can lead to a particular type of anaemia that can cause low blood pressure and fatigue. Foods abundant in B-12 include eggs, fortified cereals, meat, and nutritional yeast.
• Foods are high in folate. Similarly, inadequate folate can contribute to anaemia. Foods rich in folate include asparagus, beans, lentils, citrus fruits, leafy greens, eggs, and liver.
• Salt. Consuming salty foods can heighten blood pressure. Consider foods like canned soup, smoked fish, cottage cheese, pickles, and olives.
• Caffeine. Beverages like coffee and caffeinated tea can cause a temporary surge in blood pressure by stimulating the cardiovascular system and increasing your heart rate.

Lifestyle

• Loose Weight
• Exercise Regularly
• Manage Stress With Yoga Classes or Meditation
• Practice Restorative Sleep Habits Every Night
• Change to healthy diet
• Avoid Salty Foods
• Stop Smoking

Foods to Eat

• Citrus fruits
• Salmon and other fatty fish
• Swiss chard
• Pumpkin seeds
• Beans and lentils
• Berries
• Amaranth
• Carrots
• Pistachios
• Celery
• Tomatoes and tomato products
• Broccoli
• Greek yogurt
• Chia and flax seeds

FAQ